13 anti-inflammatory breakfast recipes that you should not miss

Include superfoods like turmeric, ginger, berries, salmon, and more in your breakfasts with these easy recipes and make them the anti-inflammatory breakfasts you’ve been searching for so long to keep you free of the pain and bloating that chronically haunts you every day.

Dealing with inflammation

Dealing with inflammation can be a pain, both figuratively and literally. Fortunately, certain foods and spices help to significantly reduce inflammation in your body, and they fit perfectly into your breakfast routine.

Research shows that inflammation is involved in the development of many diseases, such as arthritis and even certain gastrointestinal conditions such as inflammatory bowel disease.

Certain anti-inflammatory foods and spices can be almost as effective as recipes, including foods and spices like turmeric, avocado, ginger, tomatoes, berries, salmon, cocoa, and more. In fact, studies show that turmeric alone might help fight chronic inflammation in conditions like peptic ulcers and psoriasis.

10 anti-inflammatory breakfast recipes that you should not miss

Both at breakfast, lunch and dinner, even snack snacks, you can always supplement inflammatory foods, with those that will keep inflammation at bay. But you can try these anti-inflammatory breakfasts that we will present below.

But, first of all, what is an anti-inflammatory breakfast?

Anti-inflammatory breakfasts

Breakfast is a key element in supporting the immune system, stabilizing blood sugar, and fueling your body for the day. Processed sugars trigger the release of inflammatory messengers called cytokines, and foods high in sugar and saturated fat can stimulate inflammation.

A cup of coffee and a muffin or skipping breakfast will not energize, boost, or cure the inflammation you may be dealing with or help strengthen your immune system.

Skipping breakfast or poor eating habits deprive your body of the fuel it needs to function properly. When we don’t fill our stomachs with foods that contain protein, good fats, vitamins, and minerals that support health, our bodies have nothing to run with and that can cause problems.

We usually wake up with low blood sugar. If we don’t choose foods that gently elevate you (protein, fat, fiber) and instead select foods that add it (muffins, sugary cereals, muffins), you will increase stress and inflammation due to spikes in cortisol, increased hunger, and increased risk of developing type 2 diabetes and heart disease.

Reducing inflammation in the body begins with a nutritious breakfast.

Here are 15 nutritious anti-inflammatory breakfast recipes to start the day, rich in antioxidants and flavor. It includes both sweet and savory dishes, so feel free to swap them out as your morning cravings change.

Smoked Eggs Benedict with Salmon

Did you know that salmon is one of the best foods to prepare anti-inflammatory breakfasts? Don’t miss this recipe:

Ingredients

• 4 large eggs.
• 2 English muffins, cut in half.
• 4 tablespoons cream cheese.
• 3 ounces smoked salmon.
• 2 teaspoons capers.
• Thinly sliced ​​red onion.
• A pinch of black pepper.

Dutch lemon sauce

• 2 large egg yolks.
• 2 tablespoons of water.
• 2 tablespoons butter (or you can use ghee).
• 2 teaspoons fresh lemon juice.
• A pinch of salt.

Instructions

1. Begin by preparing the hollandaise sauce. Add the egg yolks and water to a small skillet. Holding the skillet 2 inches above the stovetop grill over medium-high heat, beat the eggs until frothy and hot.
2. Add the butter to the skillet (do not place the pan on the grill) and mix until the hollandaise sauce is thick. Whisk in the lemon juice and a pinch of salt and set the pan aside.
3. Place a medium pot of water on the stove over high heat.
4. Lightly toast the English muffins in a toaster or fry them with a little butter. Arrange them on the serving plates and then spread the cream cheese on top. Divide the smoked salmon between them.
5. When the water boils, reduce the heat to simmer. Break the eggs one at a time and let them cook for 4 minutes. Remove them from the pot with a slotted spoon and place an egg on top of each English muffin.
6. Pour the hollandaise sauce over the eggs and top with a few slices of red onion, some capers, and a little black pepper.
7. If you are serving this with arugula, mix a few handfuls of baby arugula with a drizzle of olive oil and place the salad next to the eggs Benedict.

Tropical carrot, ginger and turmeric smoothie

• The juice of 1 orange.
• 1 large carrot, coarsely chopped.
• ½ cup frozen mango chunks.
• ⅔ cup of coconut water.
• 1 tablespoon shelled raw hemp seeds.
• ¾ teaspoon finely grated peeled ginger.
• 1½ teaspoons finely grated peeled turmeric.
• A pinch of cayenne pepper.
• A pinch of kosher salt.

Instructions

Using the shake setting or crushed ice setting, blend the orange, carrot, mango, coconut water, hemp seeds, ginger, turmeric, pepper, salt, and ½ cup ice in a blender until smooth.

Chia seed pudding with golden milk

Ingredients

• 4 cups whole coconut milk.
• 3 tablespoons of honey.
• 1 tablespoon vanilla extract.
• 1 teaspoon ground turmeric.
• ½ teaspoon ground cinnamon.
• ½ teaspoon ground ginger.
• ½ cup chia seeds.
• ¾ cup of coconut yogurt, to cover.
• 1 cup of fresh berries mixed, to decorate.
• ¼ cup of coconut chips toasted, to decorate.

Instructions

1. Combine the coconut milk, honey, vanilla extract, turmeric, cinnamon, and ground ginger in a large bowl. Mix well to combine, resulting in a vibrant yellow liquid.
2. Add the chia seeds, then mix well and reserve for 5 minutes. When it’s ready, stir it one more time.
3. Cover the container and chill in the refrigerator for at least 6 hours or overnight. This will allow the chia seeds to fill up and give the mixture a thick pudding consistency.
4. Divide the chia seed pudding evenly among 4 serving glasses, then top with a tablespoon of coconut yogurt. Garnish with mixed berries and toasted coconut chips.

No-Bake Turmeric Protein Donuts

Ingredients

• 1½ cups raw cashews.
• ½ cup (7 pieces) Medjool dates, pitted.
• 1 scoop vanilla protein powder.
• ¼ cup of grated coconut.
• 2 teaspoons maple syrup.
• ¼ teaspoon vanilla essence.
• 1 teaspoon turmeric powder.
• ¼ cup dark chocolate (to cover).

Instructions

1. Combine all ingredients (except chocolate) in a food processor and process on high until a smooth, sticky cookie dough forms.
2. Roll the dough into eight balls and press firmly into the silicone donut mold.
3. Cover the mold with plastic wrap and place in the freezer for 30 minutes to set.
4. For the chocolate coating, pour a cup of water into a saucepan and bring to a boil.
5. Then place a smaller saucepan on the skillet and add the chocolate to the bowl. Stir gently until the chocolate is completely melted.
6. Once ready, remove the donuts from the mold, drizzle with dark chocolate, and store in an airtight container in the refrigerator.

Gluten-free chocolate almond muffins

Ingredients

• 2 large eggs, room temperature.
• 1 small avocado, ripe.
• 1/3 cup coconut sugar.
• ¼ teaspoon salt.
• 1/4 cup raw cocoa powder + 1 tablespoon.
• 2 teaspoon baking powder.
• 2 tablespoons coconut flour.
• 1 cup of almond flour.
• ½ cup unsweetened almond milk.
• ¼ cup fresh blueberries.
• 2 teaspoons dark chocolate.

Instructions

1. Preheat the oven to 180º C. Prepare a muffin tin and grease with coconut oil.
2. Place the eggs, avocado, sugar and salt in a blender with 1 tablespoon of cocoa powder. Blend on high until the avocado is completely broken down and the mixture resembles a soft pudding.
3. In a small bowl, sift together ¼ cup of the cocoa powder, baking powder, coconut flour, and almond flour.
4. Add the almond milk to the liquid mixture, then slowly add the dry ingredients. Mix just until just combined, don’t over mix.
5. Add the blueberries and chocolate chips.
6. Transfer batter to prepared muffin pan, dividing batter evenly among 9 cavities.
7. Bake 18 minutes or until toothpick inserted in center of muffin comes out clean.
8. Remove muffins from pan and transfer to a wire rack to cool.
9. Store in the refrigerator for a week or in the freezer for up to a month.

Scrambled eggs with salmon

Ingredients

• 4 eggs.
• 4 slices smoked salmon, chopped.
• 2 tbsp. coconut milk.
• Fresh chives, finely chopped.
• Oil or cooking fat.
• Freshly ground sea salt and black pepper.

Instructions

1. In a bowl, whisk together the eggs, coconut milk, and fresh chives. Season to taste.
2. Melt some cooking fat in a skillet and add the eggs.
3. Stir the eggs while you cook.
4. When the eggs begin to set, add the smoked salmon and cook for 1-2 minutes.
5. Serve with more chives sprinkled on top.

Tropical cocktail-smoothie with turmeric

Ingredients for the smoothie

• 1 cup of orange juice.
• ½ banana.
• 1 cup of frozen pineapple.
• 1 tablespoon of chia.
• 1 cup of frozen mango.
• A pinch of turmeric – to your liking. Start with 1/8 tsp.

Ingredients for the cocktail

• Sliced ​​strawberries.
• Sliced ​​kiwis.
• Chopped almonds.
• Coconut flakes.

Instructions

Add all the ingredients to a blender in the order listed. Blend until smooth and creamy. You may need to add a little orange juice if the mixture gets too thick. Top with the fruit slices, nuts, and coconut flakes.

Avocado egg wrapped in ham

Ingredients

• 2 ripe avocados ready to eat.
• 2 eggs.
• 6 slices of Serrano ham.
• 2 tablespoons olive oil.
• Salt and pepper to taste.
• Chopped parsley, for garnish.
• Tomato slices, for garnish.

Instructions

1. Bring a medium saucepan of water to a simmer.
2. Using food-safe plastic wrap, line a small bowl and rub in a little olive oil.
3. Break an egg into the lined bowl, bring the sides of the plastic wrap together, and tie a knot. Place the wrapped egg in the boiling water for 3 minutes.
4. Repeat with the other egg.
5. Remove the eggs from the water and put them on a plate. Cut the plastic wrap and gently separate the eggs. Put them aside.
6. Prepare the ham slices by squashing them with the back of a knife.
7. Halve the avocado and remove the outer skin. Scoop out half the avocado so it is the same size as the poached egg. Carefully put the egg inside and enclose with both sides of the avocado.
8. Wrap the sealed avocado tightly in slices of ham, two strips horizontally and one vertically. Repeat the steps for the other egg.
9. Fry the ham-wrapped avocado in olive oil over medium heat for about 10 minutes, starting with the loose ends of the bacon first. Turn frequently until the ham is crispy all over.

1st. lay on a paper towel to drain excess oil before serving. Cut the stuffed avocado, sprinkle with salt, pepper and chopped parsley. Serve with tomato slices.

Crispy Bacon and Eggs Baked in Portobello Mushroom

Ingredients

• 4 Portobello mushroom caps.
• 1 cup arugula.
• 1 medium tomato, chopped.
• 2 strips of thick free-range bacon cut and cooked.
• 4 large free range organic eggs.
• Salt and pepper to taste.

Instructions

• Preheat the oven to 180ºC and line a baking sheet with parchment paper.
• Scoop the gills out of the mushrooms and discard them.
• Place the mushrooms on a baking sheet and fill each lid with arugula and tomato. Carefully cover with an egg in the center.
• Transfer to the center rack of the oven and bake for 20 minutes, until the egg whites turn white.
• Top with chopped bacon, sea salt, and black pepper.

Fried spinach, mushrooms and tomato of the best anti-inflammatory breakfasts

Ingredients

• 1 teaspoon butter or shortening (omit if you can’t tolerate dairy and add a little more oil).
• 2 tablespoons olive oil.
• 5–6 mushrooms, sliced.
• 1/2 red or brown onion, sliced.
• Handful of cherry tomatoes, cut in half.
• 1/2 teaspoon minced lemon peel or grated lemon zest.
• 1 garlic clove, finely chopped.
• 3 large handfuls of baby spinach leaves or broken English spinach leaves.
• 1/2 teaspoon of sea salt.
• A pinch of ground black pepper.
• A pinch of nutmeg (optional, but recommended).
• A drizzle of lemon juice, right at the end.

Instructions

Heat the butter or shortening and olive oil in a large skillet over medium-high heat and add the mushrooms and onions. Sauté for 5-6 minutes, until lightly browned and cooked through.

Add the tomatoes, lemon peel, and garlic, and season with salt, pepper, and nutmeg. Cook for 2 more minutes and press the tomatoes down with a spatula until they break slightly.

Finally, add the spinach and stir. Cook until the spinach is wilted (wet and small). Season with a little more salt, if desired, and drizzle with a little lemon juice at the end.

Serve with eggs or your choice of protein like sausage, meat, chicken, or fish.

Avocado smoothie with ginger and turmeric

Ingredients

• 1/2 avocado (3-4 oz.).
• 3/4 cup full-fat coconut milk (canned).
• 1/4 cup almond milk.
• 1 teaspoon fresh grated ginger (1/2 inch).
• 1/2 teaspoon turmeric.
• 1 teaspoon lemon or lime juice (or more to taste).
• 1 cup crushed ice (or more for a thicker shake).
• Natural sweetener to taste.

Instructions

1. Add the first 6 ingredients to a blender and blend on low speed until smooth.
2. Add crushed ice and sweetener. Blend on high speed until smooth.
3. Taste and adjust the sweetness and acidity according to your taste buds. Makes 2 avocado smoothies.
4. NOTE: Adding a pinch of black pepper will make the curcumin in the turmeric more bioavailable and will not affect the taste.

Nutella-style hazelnut drizzled crepes

For your sweetest anti-inflammatory breakfasts, we have this option made into a delicious crepe.

Ingredients for the hazelnut filling

• 1 cup of hazelnuts.
• 2/3 cup dark chocolate chips.
• 1 tablespoon coconut oil, melted.
• ½ teaspoon vanilla extract.
• 2 tablespoons maple syrup.

For the crepes

• 2 tablespoons coconut flour.
• 4 large organic eggs.
• 1 tablespoon coconut oil, melted + more for greasing.
• ½ cup of water.

Instructions

1. Preheat the oven to 180° C.
2. To make the hazelnut filling: Place the hazelnuts on a baking sheet and bake for 10 minutes. When they are done, remove them from the oven and let them cool for 5 minutes. Transfer to a clean kitchen towel and rub the hazelnuts to remove the skins. (It’s okay if there are some left).
3. Transfer the hazelnuts to a food processor and pulse until very well broken.
4. Melt the chocolate chips and coconut oil in a double boiler. Heat for 4 minutes until melted, stirring occasionally.
5. Add the vanilla extract, maple syrup, and ground hazelnuts to the melted chocolate. Transfer to a glass jar and set aside.
6. To make the crepes: In a bowl, mix the ingredients for the crepes until smooth.
7. Heat a skillet over medium heat and grease with coconut oil. Place 1/3 cup of the crepe mixture into the skillet and cook for 4 minutes, turning halfway. Remove the first crepe from the pan and repeat with the remaining batter.
8. Assemble the crepes by adding 2 tablespoons of hazelnut filling to each crepe. Add the sliced ​​strawberries and roll the crepe. Drizzle the top with another tablespoon of the hazelnut filling and serve immediately.